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10 Green Apple Health Benefits and Its Nutrition

All types of apples are good for you, but green apples offer a unique combination of proteins, vitamins, minerals, and fiber.

All naturally occurring food, whether it’s fruit, vegetables or meat have a varied proportion of proteins, minerals, carbohydrates, fats, vitamins, fiber, etc. It goes without saying that green apples contain a combination of these and therefore provide a multitude of health benefits, or to better put it, they provide some sort of sustenance. This together with a balanced diet allows one to maintain a healthy mind and body.

The original research that led to this article covering the health benefits of green apples was done as a project while I had biology as one of my majors. I do continue to update it based on new research in the field. We’re mainly going to look into the nutritional properties of green apples and the associated health benefits that come with the consumption of this fruit.

Green vs. Red Apples

Before looking into the specific benefits of green apples, it’s important that we discuss a popular question about the general differences between green and red apples. Is one really better than the other and if yes, why?

Green and Red Apple Nutrition

100 grams Green Apples with Skin
100 grams Red Apples with Skin
Energy
58 kcal
59 kcal
Sugars
9.59 g
10.48 g
Carbohydrates
13.61 g (5% DV)
14.06 g (5% DV)
Dietary Fiber
2.8 g (11% DV)
2.3 g (9% DV)
Protein
0.44 g (1% DV)
0.27 g (1% DV)
Iron
0.15 mg (1% DV)
0.11 mg (1% DV)
Potassium
120 mg (3% DV)
104 mg (2% DV)
Calcium
5 mg (0% DV)
6 mg (1% DV)
Vitamin A
100 IU (2% DV)
55 IU (1% DV)
Vitamin B
0.037 mg (2% DV)
0.034 mg (2% DV)
Vitamin E
0.18 mg (1% DV)
0.24 mg (1% DV)
Vitamin K
3.2 mcg (4% DV)
2.6 mcg (3% DV)
The nutritional information for green apples [1] is based on the Granny Smith variety and for the red apples [2], the general sweet, crunchy variety. DV: Daily Value, IU: A measure of the bioavailability of a nutrient and not an exact weight.

What Can Green Apples Do for You?

All apples have health benefits, but the thing that makes green apples special is that they have a high nutritional density packed with minerals, vitamins, proteins, and fiber. They help prevent digestive problems, help regulate blood glucose and good cholesterol.

Prominent health benefits include dietary fiber, which decreases the chance of colon cancer. Green apples also help lower cholesterol levels, ease digestion, reduce liver and digestive tract Issues. Green apples are rich in antioxidants, including flavonoids and polyphenol. Because of this, they can prevent various forms of cancer and DNA damage.

What Are the Health Benefits of Green Apples?

As mentioned, there are various green apple benefits. Here are just a few prominent health benefits of green apples:

1. Dietary Fiber

The first and most important green apple benefit is its dietary fiber content, which helps in the regulation of the bowel movements and thereby helps in the overall digestive process. [4,5]

2. Decreases Chance of Colon Cancer

Due to the high fiber content, green apples, in turn, offer another great benefit—the drastic reduction in the possibility of colon cancer. [1,2,5]

3. No Bad Cholesterol

Green apples have the benefit of giving your stomach a sense of satisfaction, so you don’t tend to overeat with them. Moreover, green apples don’t contain any bad cholesterol. Therefore, one can easily reduce their weight and still remain healthy by consuming green apples. [4,5]

4. Lower Cholesterol

As already mentioned, one of the major green apple benefits is the high fiber content. These high levels of fiber can help to reduce cholesterol already present in the body. [4,5]

5. Ease Digestion

If you’ve consumed something heavy and are worried about whether your stomach can take it, you could just go ahead and have a green apple. Green apples can help ease the digestion, due to the enzymes present in the apple. [1]

6. Reduce Liver and Digestive Tract Issues

Green apples also reduce liver problems and can help prevent digestive tract problems. [5]

7. Prevent Indigestion

Green apples can help prevent diarrhea as well as constipation and gout. They contain both tartaric as well as Maleic acid, thereby helping to reduce the chances of indigestion. [1]

8. Rich in Antioxidants

Green apples contain both flavonoid and polyphenol — all forms of antioxidants. Because of this, they can prevent various forms of cancer [1,2,3] and DNA damage. [4]

9. Appetite Control

Green apples secrete organic acids that can help your appetite. So, if you suffer from low appetite due to intestinal peristalsis, you can help this by eating green apples. [6]

10. Energy

Green apples are energy givers. They contain carbohydrates, which are especially good for people playing any form of sport or leading a hectic life. [1,2]

Are Green Apples High in Fiber?

Green apples are high in fiber and help keep the digestive tract clean and healthy.
Green apples are high in fiber and help keep the digestive tract clean and healthy.

How Much Dietary Fiber Is in an Apple?

Green apples provide a huge range of health and beauty benefits. There are various types of apples, the sweet ones being the most common. Green apples, on the other hand, are more the sweet and sour type (this is popularly classified as a “cooking apple”).

The sweet and sour variety is amazing, as well. Here are some general benefits and perks you can find:

  • Green apples possess glossy skin, along with a juicy flesh. They’re high in fiber and help keep the digestive tract clean and healthy.
  • A small, raw, unpeeled apple (about 5 ounces) has about 77 calories and almost 4 grams of fiber. This is about 14 percent of recommended daily amounts of fiber. A small peeled apple has 63 calories and almost 2 grams of fiber, so keep the skin on!
  • They offer a humongous range of health benefits, being used in the wine industry, in cooking, and, commonly they are specially grown for their healthy oils.

That’s not all, of course—these wondrous fruits offer loads of other benefits. Read on to learn about both the health and beauty benefits of green apples.

What About Soluble and Insoluble Fiber in Apples?

Both soluble and insoluble fiber are important for health, digestion, and preventing disease.

What is the difference? Soluble fiber slows digestion, helps reduce cholesterol, aids with weight loss, and may prevent diabetes. Some types of soluble fiber may help lower risk of heart disease. Insoluble fiber adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Whole, unpeeled apples are a good source of both types of fiber. Apple skins are richest in the insoluble type and most apple flesh is soluble fiber.

Green apples are healthier than red apples because they contain a broader range of nutrients.
Green apples are healthier than red apples because they contain a broader range of nutrients.

How Many Calories Are in a Green Apple?

One small green apple, with the skin on, offers about 80 calories. Peeled, it contains 63 calories.

What Are the Health Benefits of Apple Juice?

Drinking 12 ounces of apple juice a day has more benefit for heart health than eating two fresh apples, according to researchers at U.C. Davis School of Medicine.Antioxidants in apple juice had a more dramatic effect on reducing cholesterol levels than eating two apples a day, according to the study.

Green apples are rich in vitamins A, B6, C, and E.
Green apples are rich in vitamins A, B6, C, and E.

The Green Apple Nutrition/Benefits Chart

Calcium
Vitamin A
Copper
Vitamin B-6
Iron
Vitamin C
Magnesium
Vitamin E
Manganese
Pantothenic Acid
Potassium
Riboflavin
Zinc
Niacin
Dietary Fiber (soluble and insoluble)
Thiamin

Do Apples Help Fight Free Radicals?

Studies link eating apples with a reduced risk of some cancers, cardiovascular disease, asthma, and diabetes.5 Apples are rich in antioxidants, which inhibit cancer cell proliferation and lower cholesterol, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants.

Will Eating Green Apples Protect Against Alzheimer’s Disease?

There are potent antioxidants in apples that may protect brain cells against damage that can lead to Alzheimer’s and other neurodegenerative disorders, according to a study conducted by researchers at Cornell University. Researchers recommend eating at least one apple a day to receive the benefits.

Are Green Apples Good for Skin?

Green apples aren’t just good for one’s health, but they’re also one of the best fruits when it comes to restoring lost beauty. Of course, restoration of your beauty could be considered a health benefit, as these apples help cleanse your skin and keep your teeth and gums healthy. Therefore, in addition to providing health benefits, they’re also natural beauty therapists.

  • If you’re focused on your beauty and skin health, then you’ll certainly reap the benefits of green apples. Green apples contain vitamins A, B, C, as well as E [1], which means they’ll help keep your skin fresh and glowing.
  • Skin diseases can also be controlled by the consumption of green apples. Therefore, if you or anyone in your family suffers from rashes or any other form of skin condition, you could always enlighten them with this green apple benefit.
  • Lastly, here’s a list of small, but huge green apple benefits: they help purify blood [1], keep the gums healthy [7] (and therefore even the heart), help in keeping the teeth clean, memory is enhanced [8] (and elderly nervous problems could be reduced), gallstones could be prevented, and the control and cure of rheumatism [9] can occur, as well.
Studies show that green apples help prevent diseases, including cancer and Alzheimer's.
Studies show that green apples help prevent diseases, including cancer and Alzheimer’s.
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